Wednesday, November 30, 2011

My Top Ten

Here is the Top 10 reasons why I love CFA:

10. The Waterslide
9. Snack Time
8. The CFA Dog Pack
7. Watching the dust cloud during a GaGa game
6. The refreshing free swim
5. Mt. Vesper
4. The LIT Pit
3. The Dance
2. Opening Campfire
The People

What is your top 10 reasons you love CFA?

Tuesday, November 29, 2011

My Plate: Food Tracker Tool

So, the first round of holiday eating is over for most of us. And if you are like my family, there is lots more to come in the way of parties, gatherings and of course, Christmas! While I know I ate too much this Thanksgiving, I did feel I did much better as I only had 1 plate of food with small portions of each item and a large portion of roasted vegetables.

So, during the holiday season, a lot of us start to worry about our weight. by focusing on the "MyPlate" theory of eating, you can work to maintain or start on a healthy eating habit. Remember-cut back on those sweats and when hunger calls, eat a carrot!

Here is an interactive tool to help you determine if you are a health weight and food tools to help you achieve a healthy weight .

To help you out, here is the "MyPlate" 7 day menu. This is a 2000 calorie daily diet, so adjust as needed. Remember, if you have special dietary needs, to consult your doctor.

  • Creamy oatmeal (cooked in milk): 1⁄2 cup uncooked oatmeal 1 cup fat-free milk, 2 Tbsp raisins, 2 tsp brown sugar
  • Beverage: 1 cup orange juice
  • Taco salad: 2 ounces tortilla chips, 2 ounces cooked ground turkey, 2 tsp corn/canola oil (to cook turkey), 1⁄4 cup kidney beans*, 1⁄2 ounce low-fat cheddar cheese, 1⁄2 cup chopped lettuce, 1⁄2 cup avocado, 1 tsp lime juice (on avocado), 2 Tbsp salsa
  • Beverage: 1 cup water, coffee, or tea**
  • Spinach lasagna roll-ups: 1 cup lasagna noodles(2 oz dry) 1⁄2 cup cooked spinach 1⁄2 cup ricotta cheese 1 ounce part-skim mozzarella cheese, 1⁄2 cup tomato sauce*, 1 ounce whole wheat roll, 1 tsp tub margarine
  • Beverage: 1 cup fat-free milk
  • 2 Tbsp raisins 1 ounce unsalted almonds



  • Breakfast burrito: 1 flour tortilla (8” diameter) 1 scrambled egg a cup black beans* 2 Tbsp salsa
  • 1⁄2 large grapefruit
  • Beverage: 1 cup water, coffee, or tea**


  • Roast beef sandwich: 1 small whole grain hoagie bun 2 ounces lean roast beef, 1 slice part-skim mozzarella cheese 2 slices tomato 1⁄4 cup mushrooms, 1 tsp corn/canola oil (to cook mushrooms), 1 tsp mustard
  • Baked potato wedges: 1 cup potato wedges 1 tsp corn/canola oil (to cook potato) 1 Tbsp ketchup
  • Beverage: 1 cup fat-free milk


  • Baked salmon on beet greens: 4 ounce salmon filet 1 tsp olive oil 2 tsp lemon juice a cup cooked beet greens (sauteed in 2 tsp corn/canola oil)
  • Quinoa with almonds: 1⁄2 cup quinoa. 1⁄2 ounce slivered almonds
  • Beverage: 1 cup fat-free milk


  • 1 cup cantaloupe balls



  • Cold cereal: 1 cup ready-to-eat oat cereal 1 medium banana 1⁄2 cup fat-free milk
  • 1 slice whole wheat toast
  • 1 tsp tub margarine
  • Beverage: 1 cup prune juice


  • Tuna salad sandwich: 2 slices rye bread, 2 ounces tuna, 1 Tbsp mayonnaise, 1 Tbsp chopped celery, 1⁄2 cup shredded lettuce
  • 1 medium peach
  • Beverage: 1 cup fat-free milk


  • Roasted chicken: 3 ounces cooked chicken breast, 1 large sweet potato, roasted 1⁄2 cup succotash (limas & corn), 1 tsp tub margarine, 1 ounce whole wheat roll
  • 1 tsp tub margarine
  • Beverage: 1 cup water, coffee, or tea**


  • 1⁄4 cup dried apricots 1 cup flavored yogurt (chocolate)


  • 1 whole wheat English muffin
  • 1 Tbsp all-fruit preserves
  • 1 hard-cooked egg
  • Beverage: 1 cup water, coffee, or tea**


  • White bean-vegetable soup: 1 1⁄4 cup chunky vegetable soup with pasta, 1⁄2 cup white beans*
  • 6 saltine crackers*
  • 1⁄2 cup celery sticks
  • Beverage: 1 cup fat-free milk


  • Rigatoni with meat sauce: 1 cup rigatoni pasta (2 oz dry), 2 ounces cooked ground beef (95% lean), 2 tsp corn/canola oil (to cook beef), 1⁄2 cup tomato sauce*, 3 Tbsp grated parmesan cheese
  • Spinach salad: 1 cup raw spinach leaves, 1⁄2 cup tangerine sections, 1⁄2 ounce chopped walnuts, 4 tsp oil and vinegar dressing
  • Beverage: 1 cup water, coffee, or tea**


  • 1 cup nonfat fruit yogurt



  • Cold cereal: 1 cup shredded wheat, 1⁄2 cup sliced banana, 1⁄2 cup fat-free milk
  • 1 slice whole wheat toast
  • 2 tsp all-fruit preserves
  • Beverage: 1 cup fat-free chocolate milk


  • Turkey sandwich: 1 whole wheat pita bread (2 oz), 3 ounces roasted turkey, sliced 2 slices tomato, 1⁄4 cup shredded lettuce, 1 tsp mustard, 1 Tbsp mayonnaise
  • 1⁄2 cup grapes
  • Beverage: 1 cup tomato juice*


  • Steak and potatoes: 4 ounces broiled beef steak, 1 cup mashed potatoes made with milk and 2 tsp tub margarine
  • 1⁄2 cup cooked green beans with 1 tsp tub margarine
  • 1 ounce whole wheat roll with 1 tsp tub margarine
  • Frozen yogurt and berries: 1⁄2 cup frozen yogurt (chocolate), 1⁄4 cup sliced strawberries
  • Beverage: 1 cup fat-free milk


  • 1 cup frozen yogurt (chocolate)
  • French toast: 2 slices whole wheat bread, 3 Tbsp fat-free milk, 1 egg (in French toast), 2 tsp tub margarine
  • 1 Tbsp pancake syrup
  • 1⁄2 large grapefruit
  • Beverage: 1 cup fat-free milk
  • 3-bean vegetarian chili on baked potato: 1⁄4 cup each cooked kidney beans,* navy beans,* and black beans*, 1⁄2 cup tomato sauce*, 1⁄4 cup chopped onion, 2 Tbsp chopped jalapeno peppers, 1 tsp corn/canola oil (to cook onion and peppers), 1⁄4 cup cheese sauce
  • 1 large baked potato
  • 1⁄2 cup cantaloupe
  • Beverage: 1 cup water, coffee, or tea**
  • Hawaiian pizza: 2 slices cheese pizza, thin crust 1 ounce lean ham, 1⁄4 cup pineapple, 1⁄4 cup mushrooms, 1 tsp safflower oil (to cook mushrooms)
  • Green salad: 1 cup mixed salad greens, 4 tsp oil and vinegar dressing
  • Beverage: 1 cup fat-free milk
  • 3 Tbsp hummus
  • 5 whole wheat crackers*


  • Buckwheat pancakes with berries: 2 large (7") pancakes, 1 Tbsp pancake syrup, 1⁄4 cup sliced strawberries
  • Beverage: 1 cup orange juice


  • New England clam chowder: 3 ounces canned clams, 1⁄2 small potato, 2 Tbsp chopped onion, 2 Tbsp chopped celery, 6 Tbsp evaporated milk, 1⁄4 cup fat-free milk, 1 slice bacon, 1 Tbsp white flour
  • 10 whole wheat crackers*
  • 1 medium orange
  • Beverage: 1 cup fat-free milk


  • Tofu-vegetable stir-fry: 4 ounces firm tofu, 1⁄2 cup chopped Chinese cabbage, 1⁄4 cup sliced bamboo shoots, 2 Tbsp chopped sweet red peppers, 2 Tbsp chopped green peppers, 1 Tbsp corn/canola oil (to cook stir-fry)
  • 1 cup cooked brown rice (2 ounces raw)
  • Honeydew yogurt cup: 3⁄4 cup honeydew melon, 1⁄2 cup plain fat-free yogurt
  • Beverage: 1 cup water, coffee, or tea**


  • 1 large banana spread with 2 Tbsp peanut butter* 1 cup nonfat fruit yogurt


* Foods that are reduced sodium, low sodium, or no-salt added products. These foods can also be prepared from scratch with no salt added. All other foods are regular commercial products, which contain variable levels of sodium. Average sodium level of the 7 day menu assumes that no salt is added in cooking at the table.

**Unless indicated, all beverages are unsweetened and without added cream or whitener.

That is all I have for now. Get on the internet and see what healthy recipe you can find to substitute those unhealthy options we often cook. And remember, to go for a long walk atleast 3 times a week for 30 minutes.

Eat well and be healthy. Remember to check out for more information.

In the Spirit of Camp,

Join us for the Youth Empowerment / Ragger Retreat Dec 9-11, 2011

Wednesday, November 23, 2011

My Thanksgiving Plate

So Thanksgiving is upon us and for many, that means lots of good food. It also means lots of extra fat, sugar and calories. In this blog, we will explore ways to trim the calories, fat and sugar from your Thanksgiving plate while keeping yummy goodness! Think it can not be done? Well, keep reading and let's see.
  1. Turkey is actually a lean protein when eaten in moderation, so keep the roasted, not fried, turkey.
  2. Dressing / Stuffing is not that healthy when made with white bread, corn bread, cream based soups, butter, etc. I have included a healthier option
  3. Green Bean Casserole is one of my favorite holiday dishes, but with all that fat and sodium in it, the value is lost to the bad stuff.
  4. Cranberry Sauce is something I can not do without! I love the sweetness, but there are healthier recipes to be found
  5. Pumpkin Pie is again, a favorite dish. Somethings just shouldn't be messed with, but I will give it a try.
Allison's Roast Turkey
  • 3 Cups warm water
  • 1 C Brown sugar
  • 1/2 C salt
  • 2 bay leaves
  • 2 T Poultry seasoning (optional)
  • turkey, mostly thawed
  • Something to place turkey in for marinating: If you have a big fridge, then use a closeable tub OR if it is not, then a large zip top bag or trash bag and a cooler (you will need ice)
  • 1 large onion, wedged
  • 6 stalks celery, cut into 3 inch pieces
  • 1 head garlic coves, peeled
  • 1 small bag baby carrots or carrots, peeled and cut into 3 inch pieces.
  • salt and pepper
24 hours prior to roasting, mix first 5 ingredients until dissolved. Place turkey in marinating holder. Poor brine over then add water to cover. Seal and place in fridge OR in cooler and cover with ice. Make sure to keep the ice refilled as needed.

When you are ready to roast, there are 2 methods to choose from. The first is the traditional method, breast side up. Cook as you normally would, but instead of a rack, place onion wedges, garlic, celery, and carrots in the bottom of the panto serve as the rack, adding about 1/2 cup of water or chicken broth. Place a handful inside the turkey as well. Salt and Pepper the inside and outside of the Turkey. Or, if you do not need to present the turkey whole, then follow this method for a tender turkey. Again create a "rack" with the veggies. Place the turkey breast side DOWN and cook for 2/3 time. Carefully flip the turkey breast side up and cook until done. This allows the breast skin to brown and sometimes you get a presentable turkey. Cooking the turkey upside down allows the breast to stay moist. Use the veggies and dripping to make a gravy.

Mayo Clinic Recommended Stuffing
Serves 6
  • 1 cup low-sodium chicken broth
  • 1 cup chopped celery
  • 1/2 cup chopped onion
  • 10 slices whole-wheat bread, toasted and cut into cubes
  • 1/4 cup chopped parsley
  • 1 teaspoon dried tarragon
  • 1/2 teaspoon paprika
  • 1/8 teaspoon ground nutmeg
  • 1/2 cup chopped fresh cranberries
  • 1 cup whole water chestnuts
  • 1 cup chopped apple


  1. Preheat the oven to 350 F. Lightly coat a 2-quart baking dish with cooking spray.
  2. In a large skillet, heat the chicken broth over medium heat. Add the celery and onion and saute until the vegetables are tender, about 5 minutes. Remove from heat.
  3. In a large bowl, combine the bread cubes, parsley, tarragon, paprika, nutmeg, cranberries, water chestnuts and chopped apples. Add the onion and celery mixture. Stir to mix evenly.
  4. Spoon stuffing into the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Uncover and bake 10 more minutes.
Green Bean Casserole from Eating Well
  • 1 tablespoons canola oil, divided
  • 1 medium sweet onion, (half diced, half thinly sliced), divided
  • 8 ounces mushrooms, chopped
  • 1 tablespoon onion powder
  • 1 1/4 teaspoons salt, divided
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon freshly ground pepper
  • 2/3 cup all-purpose flour, divided
  • 1 cup low-fat milk
  • 3 tablespoons dry sherry, (can omit)
  • 1 pound frozen French-cut green beans, (about 4 cups)
  • 1/3 cup reduced-fat sour cream
  • 3 tablespoons buttermilk powder, (might give a sour taste, so you can omit)
  • 1 teaspoon paprika
  • 1/2 teaspoon garlic powder
  1. Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
  2. Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
  3. Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
  4. Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.
Cranberry Salsa from
I added this as I thought it look yummy. I have never tried it, so be brave. You can also google "healthy cranberry sauce" and find your own recipe.
  • 1 (12-ounce) package fresh cranberries, picked over and stems removed
  • 2 finely diced large celery stalks
  • 1 finely diced small white onion
  • 1 jalapeno pepper, seeded and minced*
  • 1/4 cup chopped fresh cilantro
  • 1/2 teaspoon kosher or sea salt
  • 3/4 cup sugar
  • 3 tablespoons fresh lime juice
  1. Process the cranberries in a food processor until coarsely chopped. Transfer the cranberries to a medium bowl, and add the remaining ingredients. Stir the mixture well to combine.
  2. Transfer the cranberry mixture to a serving bowl; cover and refrigerate until ready to serve.
* For spicier salsa, include the seeds and ribs from the jalapeƱo. Or use a serrano chile, which has more heat.

Hungry Girl Healthy Pumpkin Pie

For Crust
For Filling
  • One 15-oz. can pure pumpkin (NOT pumpkin pie filling!)
  • One 12-oz. can evaporated fat-free milk
  • 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
  • 3/4 cup Splenda No Calorie Sweetener (granulated)
  • 1/4 cup sugar-free pancake syrup
  • 1 tbsp. pumpkin pie spice
  • 1/2 tsp. cinnamon
  • 1/8 tsp. salt
  • Optional Topping: Fat Free Reddi-wip or Cool Whip Free
  1. Preheat oven to 350 degrees.
  2. In a small microwave-safe bowl, combine butter with 2 tbsp. water. Microwave until just melted, and set aside. In a blender or food processor, grind Fiber One to a breadcrumb-like consistency.
  3. In a medium mixing bowl, combine butter mixture and crumbs with remaining ingredients for crust. Stir until mixed well.
  4. Spray an oven-safe 9-inch pie dish lightly with nonstick spray. Evenly distribute crust mixture, using your hands or a flat utensil to firmly press and form the crust. Press it into the edges and up along the sides of the dish. Set aside.
  5. In a large mixing bowl, combine all ingredients for the filling. Mix well. Pour mixture into pie crust. The filling may be taller than the crust.
  6. Bake pie in the oven for 45 minutes. Allow pie to cool slightly. Refrigerate for several hours, overnight if possible. Keep refrigerated until ready to serve.
  7. Cut into 8 slices and, if you like, top with Reddi-wip or Cool Whip before serving!
Another favorite holiday recipe for me is from a previous blog, the roasted root veggies. This has been a huge hit at my family holiday meals. Another great idea is instead of traditional sweet potatoes, roast them.

Roasted Sweet Potatoes

1 large sweet potato per 1.5 persons
1 T olive oil per potato (or just enough to coat)
salt and pepper

pre heat oven to 375 degrees (you can cook these at various temps, just might take longer. so if you have other things in the oven, these can be added, just watch). Cut potatoes, unpeeled, into 1/2 chunks. Toss with oil. Place in a dark roasting pan or on a cookie sheet. Sprinkle with salt and pepper and any other spice you like. Bake for 30 minutes, stirring several times.

So that is all I have for now. Get on the internet and see what healthy recipe you can find to substitute those unhealthy options we often cook. And remember, to go for a long walk after the big meal.

Eat well and be healthy. Remember to check out for more information.

In the Spirit of Camp,


Join us for the Youth Empowerment / Ragger Retreat Dec 9-11, 2011

Wednesday, November 16, 2011

A Simple Way to Good Health, Get Outside

I was reading today about the time kids spend outside compared to what they used to and I have read some of the Richard Louv's book, Last Child in the Woods, but these numbers startled me:

"Recent studies indicate that American children, on average, spend about 30 minutes of unstructured play time outdoors each week."

"A Hofstra University survey of 800 mothers, with children between the ages of 3 and 12, found that 70 percent of mothers reported playing outdoors every day when they were young, compared with only 31 percent of their children. Also, 56 percent of mothers reported that, when they were children, they remained outdoors for three hours at a time or longer, compared with only 22 percent of their children."

"In general, children ages 8 to 18 spend more time (44.5 hours per week) in front of computers, televisions and game screens than any other activity in their lives except sleeping, according to studies by the Kaiser Family Foundation."

All of those are amazing stats and also a cause for alarm. In the cliche old saying "back in the good ol' days" kids were always outside. Digging holes, playing in the sand, climbing trees, talking face to face with one another, etc... Now we (adults and children) make excuses to be stuck behind a screen. Whether it is a new show we want to watch or our favorite team is playing and we can attend live. We now live our lives through technology instead of going out and really experiencing it. As adults we not only need to tell kids to get outside but we need to as well.

Get outside, there are some amazing benefits of being active in the great outdoors (somewhat self explanatory but from this article):

  • Outdoor play increases fitness levels and builds active, healthy bodies, an important strategy in helping the one in three American kids who are obese get fit.
  • Spending time outside raises levels of Vitamin D, helping protect children from future bone problems, heart disease, diabetes and other health issues.
  • Being out there improves distance vision and lowers the chance of nearsightedness.
  • Exposure to natural settings may be widely effective in reducing ADHD symptoms.
  • Schools with environmental education programs score higher on standardized tests in math, reading, writing and listening.
  • Exposure to environment-based education significantly increases student performance on tests of their critical thinking skills.
  • Children’s stress levels fall within minutes of seeing green spaces.
  • Play protects children’s emotional development whereas loss of free time and a hurried lifestyle can contribute to anxiety and depression.
  • Nature makes you nicer, enhancing social interactions, value for community and close relationships."

Needless to say summer camp and retreats is a great opportunity for child to get outside, but just get outside, whether it is a walk or just going to the park. let your kids get a little dirty it is good for them and while they are at it. You get in there as well and play in the mud.

My Plate: Physical Activity

Let's explore physical activity. Remember, most of this information is taken from, so check it out to learn more. states to make physical activity a regular part of the day.
Choose activities that you enjoy and can do regularly. Fitting activity into a daily routine can be easy — such make physical activity part of your regular dayas taking a brisk 10 minute walk to and from the parking lot, bus stop, or subway station. Or, join an exercise class. Keep it interesting by trying something different on alternate days. Every little bit adds up and doing something is better than doing nothing. Make sure to do at least 10 minutes of activity at a time, shorter bursts of activity will not have the same health benefits. For example, walking the dog for 10 minutes before and after work or adding a 10 minute walk at lunchtime can add to your weekly goal. Mix it up. Swim, take a yoga class, garden or lift weights. To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office.

We all know we are supposed to exercise often. But do we really?
As youth, we tend to run just for fun or play sports. As people get older, their exercise level tends to drop. We all are guilty of spending more time inside and on electronic products like computers, gaming systems and phones. I know I am guilty - are you? So kids, it is your responsibility to develop healthy habits now and encourage your parents.
  • Ask your parents to park at the far side of parking lots
  • Purposely crisscross the grocery store to add mileage to your day
  • Take the stairs when possible
  • Just go for a walk - after dinner is a good time for the family. Those dishes can wait.
Do you know how much and what type of exercise to get? Here are some tips:
  • Adults should get 2 hours of exercise per week
  • Kids need up to 1 hour each day!
This exercise needs to increase the heart rate, but can be done in 10 minute burst. a brisk 20 minute walk is great. Why do we need exercise? According to Health and Wellness, we know it prolongs life, decrease number of infections, makes one feel happier and, probably most importantly, builds bones so that older people do not have as many fractures.

So get out there and walk, eat well and be healthy. Remember to check out for more information.

In the Spirit of Camp,


Join us for the Youth Empowerment / Ragger Retreat Dec 9-11, 2011

Wednesday, November 9, 2011

My Plate: Dairy

Let's explore dairy. Remember, most of this information is taken from, so check it out to learn more.

All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.

Some commonly eaten choices in the Dairy Group are:

  1. Milk All fluid milk counts, but it is best if it is fat free (skim) or low fat 1%). See Jamie Oliver's argument for avoiding flavored milk. He claims that if you drink flavored milk everyday at school, you consume nearly 2 gallons of sugar each school year. WOW!
  2. Milk based desserts such as puddings, ice milk, frozen yogurt and ice cream fall in this group. Again, look for low fat, low sugar options.
  3. Calcium-fortified soymilk or Lactose Free milk also contain calcium and are great option for lactose intolerance or strict vegetarians/vegans.
  4. Cheese such as hard natural cheeses including cheddar, mozzarella, Swiss, or Parmesan; soft cheeses including ricotta, cottage cheese; or processed cheeses including American.
  5. All Yogurts
*Selection Tips: Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or cheese that is not low-fat, the fat in the product counts against your maximum limit for "empty calories" (calories from solid fats and added sugars).

Did you know that you can substitute Greek yogurt for sour cream in most recipes? In baking, it works best if you strain the yogurt in cheese cloth for 1-4 hrs prior to using. However, I often skip this step and reduce the liquid I add (I am not so patient!). Recently, I reworked the Camp Berry Muffin Cake recipe to omit the fat and sour cream. I replaced fat with applesauce and of course the sour cream with Greek yogurt. It was still delicious. So, here is your challenge - find your favorite muffin recipe and see if you can replace any of the items with healthier options. Love ice cream, start substituting frozen yogurt. My kids love Gogurts frozen.

Eat well and be healthy. Remember to check out for more information.

In the Spirit of Camp,


Join us for the Youth Empowerment / Ragger Retreat Dec 9-11, 2011

Wednesday, November 2, 2011

Inspirational Video

Here is a video that I thought was inspirational. It has some of the values that we try and teach out at camp. Plus, it just makes my day to watch this type of stuff. So if you ever need a pick me up just look this type of stuff up on Youtube and it will make you smile. 

My Plate: Grains

Let's explore grains. Remember, most of this information is taken from, so check it out to learn more.

Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples include:

whole-wheat flour

  • bulgur (cracked wheat)
  • oatmeal
  • whole cornmeal
  • brown rice

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products white bread.
  • white flour
  • degermed cornmeal
  • white bread
  • white rice

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products white bread.

At camp, we have moved to almost all wheat or whole grain products. Did you know that the pasta, french toast sticks and rolls were wheat? I personally love whole grain products and brown rice. In your home, start the trasistion. For some people, it does take a while to get used to the flavor and texture, but for others, it is not a big deal. I did not find it a big deal and my kids don't seem to know the difference.

Below is a recipe link taken from a retreat camper, Kelsey. She has her own blog, Clean Teen Kelsey. The recipe is long so don't let that daunt you. I am not posting it, but the resulting bread is DELICIOUS.
Whole Wheat Bread

Here are some easy ways to start
  1. Buy brown rice (note it does take longer to cook, so think ahead)
  2. Look into grains such as quinoa, barley, or bulgar. You can make delicious salads, mix into stir fry and more
  3. Buy only whole grain breads (make sure to read the labels to avoid high sugar content)
  4. And last, buy only whole wheat pasta

Gluten FREE Grains In a later blog, I will dive into Gluten Free products and recipes, but for now, here is a list of gluten free grains: Amaranth, Buckwheat, Corn, Montina (Indian rice grass), Quinoa, Rice, Sorghum, Teff, Wild Rice.

Eat well and be healthy. Remember to check out for more information.

In the Spirit of Camp,


Join us for the Youth Empowerment / Ragger Retreat Dec 9-11, 2011